Featured Image – CrossFit Mayhem Freedom (Fittest Team on Earth), and to the right Reebok CrossFit One (12th Place), during the team competition at the Reebok CrossFit Games (Image courtesy of CrossFit, Inc.).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) AMRAP 10:
Min 1 – DU
Min 2 – Parallette HSPU (35cm/20cm)

Score = Total Reps

then…

2) Complete 27-21-15 of the following FT:
Cluster (45kg/30kg)
BB Facing Burpees

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) AMRAP 10:
Min 1 – Singles
Min 2 – Deficit (9cm/5cm) Piked Push-ups (Floor)

Score = Total Reps

then…

2) Complete 27-21-15 of the following FT:
Cluster (30kg/20kg)
BB Facing Burpees (step over allowed)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch